Fight Diabetes With Food – Class 3 Vanita Jain Rahman, MD Deitra Dennis, RN, NBC-HWC Caroline Trapp, DNP, ANP-BC, CDCES, DipACLM, FAANP What to expect: • • • Class slides and recordings are available on demand for registrants at PCRM.org/DiabetesResources. A new class series will restart every eight weeks, so you always have a place to keep learning and get support on your journey. You can invite others to join you anytime! No need to wait until the next series begins. 1. A Nutritional Approach for Diabetes 2. How to Get Started With a Powerful Menu 3. Grocery Shopping and Recipes for Success Eight-week class itinerary: 4. How to Manage Medications and Navigate Social Situations • The 21-Day Challenge Begins! 5. Getting the Nutrients You Need 6. Healthy Options When Traveling or Dining Out 7. Maintaining a Healthy Heart, Eyes, Nerves, and Kidneys 8. Keeping Up Success in the Long Run: Virtual Potluck Class Three Outline 1. 2. 3. 4. Welcome/check-in Today’s presentation Guest panel discussion Closing announcements Chat with other attendees here! Ask your questions here! Responses to Survey Feedback How to Satisfy Meat Cravings The Secrets to Satisfying Your Meat Cravings in a Meat-Free Way - One Green Planet How to Battle Cheese Cravings Ways to Battle Those Cheese Cravings One Green Planet Braised Seitan Short Ribs in a Spicy Chile Sauce Butternut Squash Mac n’ Cheese Poll: Poll: Did you try a plant-based lunch since last class? Yes, but not daily Yes, every day Not yet Share what you tried in the chat! Poll: What challenges did you have in trying a plant-based lunch? Time constraints Not sure where to find recipes My blood sugar went too high after eating Other (tell us in the chat box) I haven’t had a plant-based lunch GROCERY SHOPPING Poll: Poll: Do you use a grocery list when shopping for food? Yes No If you use a grocery list, do you stick to it? Yes No N/A PCRM.org/DiabetesResources LET’S GO ON A VIRTUAL TOUR! Select a variety and a rainbow of colors Choose fresh fruits and vegetables that are in season https://www.thespruceeats.com/guideto-seasonal-fruits-and-vegetables2216387 Vegetables • Leafy greens – kale, spinach, cabbage, collards, romaine • Cruciferous – broccoli, cauliflower • Staples – onions, tomatoes, potatoes • Sweet potatoes, winter squash, yuca • Bell peppers, jalapeno, carrots, green beans, eggplant, cucumber • Mushrooms, garlic, ginger root • Fresh, frozen, or low-sodium canned Fruits • Bananas • Apples, apple sauce • Oranges, other citrus • Berries • Grapes, melons • Mango, pineapple • Pears, peaches • Fresh, frozen, or canned in water Fresh Herbs • Cilantro • Parsley • Thyme • Rosemary • Basil • Mint • Sage Packaged Foods • Salad Mixes • Pre-Cut Fruits & Veggies • Tofu (raw or baked) • Low-fat Meat Alternatives • Low-fat Cheese Alternatives Buy in Bulk Purchase some items in bulk or as family packs, which usually cost less: Whole grains (rice, oats, quinoa, etc.) Beans/lentils Whole Grains • Oats • Brown or wild rice • Whole wheat bread, flour, pasta, crackers, etc. • Corn tortillas, corn • Quinoa • Rye and pumpernickel bread • Millet • Farro Reading Food Labels Ingredient List Tips: Is It Plant-Based? • Tip 1: Skip to the bottom to see the “Contains” list in bold. • Milk, eggs, and shellfish are common allergens • Tip 2: Look for not so obvious animal products to avoid. • Casein, caseinate, lactalbumin, whey or whey solids are all derived from cow's milk • Albumin comes from eggs • Lard, butter Ingredient List Tips: Is It Minimally Processed? • Look for a short ingredients list with whole foods you recognize especially in the first few ingredients listed. • Look for the word “whole” in wheat products. • If oil is listed, confirm the total fat is <3 grams per serving. Plant-Based Milk • Soy • Almond • Oat • Cashew • Rice • …and more! Legumes • Chickpeas, black eyed peas • Black beans, pinto beans • Various lentils, mung beans • Tofu, edamame • Canned variety - look for unsalted, low salt or low sodium; rinse and use Canned and Dried Beans Nutritional Yeast Spices/Dried Herbs • Basics: onion or garlic powder, black pepper • Mediterranean: Italian seasoning, oregano, basil, dill, thyme, paprika • Mexican: chipotle or ancho chili powder • Indian: turmeric, red chili powder, garam masala, cumin, coriander, bay leaves • Asian: Chinese 5 spice, ginger, star anise • Baking: cinnamon, cocoa powder, nutmeg • And much more! READY FOR CHECKOUT ALL DONE! Grocery Shopping is Done RECIPES FOR SUCCESS PCRM.org/recipes – Search Beans STEP 1: BEAN OF THE WEEK Prepare beans in a large batch and then portion them out into 1½-cup measurements—the same amount you’d get in a can of beans. This makes it easy to use them in recipes that call for canned beans. Keep two to four portions in the fridge for immediate use and freeze the rest for later in the week or future weeks. Cooked beans will keep well in the freezer for up to four months. Cooking Tip: You can add them to salads and stews, mix them with whole grains and steamed vegetables, blend them into hummus and other spreads or dips, or use them in sweet and savory baked goods like muffins, cornbread, burgers, or falafel. Source: Forks Over Knives PCRM.org/recipes - Search Whole Grains STEP 2: WHOLE GRAIN OF THE WEEK Like beans and lentils, you can have one or two types of grains cooked and ready to add to stews or salads, or to accompany a curry. Divide and store them in 2-cup portions, which is enough for roughly two servings. There are endless varieties to choose from, but the most versatile are brown rice and quinoa. Add whole cumin seeds, cinnamon sticks, star anise, sprigs of mint or dill, or whole fennel seeds for extra flavor. Source: Forks Over Knives PCRM.org/DiabetesResources – Weekend Prep 101 STEP 3: PREP SOME PRODUCE While your beans and grains are bubbling on the stove, tackle the produce in your kitchen so it’s ready for snacking and easier to add to recipes throughout the week. Wash and dry one or two leafy greens like lettuce, kale, spinach, or Swiss chard. Clean and dry in a salad spinner, and store in zip-top plastic bags. Chop and slice onions, leeks, and/or shallots. Store in separate airtight containers. Clean and prep one or two seasonal vegetables like zucchini, squash, bell peppers, cabbage, beets, asparagus, cauliflower, broccoli, etc. Clean and cut into desired size. Steam the ones that will taste best cooked (think beets, asparagus, cauliflower, or broccoli). Rinse and dry fresh herbs in a salad spinner, wrap them in a paper towel, then store in zip-top plastic bags. Extra credit: You can also roast, sauté, or steam a vegetable in a big batch and use it in different dishes throughout the week. Pick a vegetable from each category and you will have a variety of flavors and textures in your meals. Source: Forks Over Knives Chickpea and Bean BYOB An Easy Guide To Build Your Own Bowl Choose A Legume Black Beans Kidney Beans Pinto Beans Chickpeas Tofu Lentils Choose Veggies Broccoli Cauliflower Leafy Greens Brussel Sprouts Tomatoes Cucumbers Sprouts Bell Peppers Corn Choose Toppings Avocado/Guacamole Nuts/Seeds Dressing/Sauce/Salsa Hot Peppers Cilantro Citrus Juice Choose A Complex Carb Brown Rice Sweet Potatoes Potatoes Barley Bulgur Wild Rice Quinoa Sneak Peak: A day of plant-based meals on the 21-Day Kickstart Introducing our guests! Asha Subramanian, MD, MPH Diya Lifestyle & Wellness, LLC Columbus Batiste, MD Slave Food Project Yami Cazorla-Lancaster, DO, MPH, MS, FAAP Doctor Yami • Virtual cooking classes are available at PCRM.org/FFL Take a Food for Life class with Dr. Asha! FREE CLASS CODE: EMPOWERED • Valid for any class in Sept. – Dec. 2021 Foods for a Healthy Heart • Saturday, Sept. 25 at 2 pm on Zoom Register at PCRM.org/FFL or at DiyaLifestyleandWellness.com Check out Dr. Yami’s blog and podcast! Plus, get her book: A Parent’s Guide to Intuitive Eating: How to Raise Kids Who Love to Eat Healthy DoctorYami.com VeggieFitKids.com @thedoctoryami Watch an episode of Dr. Batiste’s! Live and Recorded Episodes on YouTube and Facebook • Discover how eating a plant-based diet in urban communities is possible and is the key to eliminating health disparities SlaveFood.org @slavefood Join us for an online event with a heart health focus on October 23rd! Presentations from nine leading nutrition experts Delicious recipes demonstrated from Dr. Vanita Rahman’s new cookbook, Simply Plant-Based Discounted meal delivery bundle Complimentary on-demand workout with celebrity trainer Marco Borges Get 50% off when you register at PCRM.org/EventDiscount Join Dr. Rahman for a 12-Week Weight Loss Program! 15% off when you register at PCRM.org/DiabetesDiscount Small group setting Live Saturday classes Winners will be announced starting next week! • In the next 5 classes, one person will win three books! • Your Body in Balance and Reversing Diabetes by Dr. Neal Barnard • Simply Plant Based cookbook by Dr. Rahman • By registering for the class with your email address, you are automatically enrolled. • Duplicate entries not allowed; disclosure details are at PCRM.org/DiabetesClass Physicians Committee for Responsible Medicine This week: try at least one plant-based dinner and… Sign up for the 21-Day Vegan Kickstart! • We will issue the challenge and begin this 3week meal plan together starting next class! • Just start by signing up and getting familiar with the FREE website/app. 21DayKickstart.org 200+ Recipes PCRM.org/Recipes Search by breakfast, lunch, dinner, side dish, snack, dessert, sauce/dressing, smoothies The Resource Page PCRM.org/DiabetesResources • Class slides and recordings • Community resources • Recipes and cooking videos • Nutrition resources Please Note B12 supplement – 100+ mcg daily Diabetes medication – check blood sugar daily High Blood Pressure medication – check blood pressure daily Medications – work with your physician Join Us Next Week—with a friend! Tuesday, Sept. 28 at 3 p.m. ET Topic: How to Manage Medications and Navigate Social Situations Reminder: Share your feedback in a survey that will appear in your browser when you exit Zoom! Special Guests:
